Mixed Berry Chia Seed Pudding
Need a quick, nutritious snack or breakfast? Look no further than the mighty chia seed. These tiny little seeds are loaded with nutrients, easy to prepare and are extremely versatile. They pack more nutrients than most other seeds, have a neutral taste; contain many beneficial plant compounds including anti-aging quercetin, among other antioxidants. Here’s an easy chia seed pudding recipe that you can make and leave overnight, add your preferred toppings or top with your favourite delicious creamy smoothie to change up the taste!
What are Chia Seeds?
Chia seeds, also known as Salvia hispanica, were an energizing super food used by ancient Aztecs and Mayans. In fact the word ‘chia’ means strength! These tiny seeds contain not only a source of protein, but also deliver high amounts of fibre, omega-3 fats, antioxidants and minerals.
Healthy chia seeds can be added to your favourite baked recipes, sprinkled on top of a salad, oat pudding or yoghurt, blended into your favourite smoothie or used in vegan recipes to replace the egg.
Chia seeds absorb liquid and can grow up to 12x their own weight, forming a gel like substance that can fill your gut and keep you satisfied for long periods of time. Chia seeds are a perfect food for snacking or even breakfast.
Chia Seeds Nutrition
One of the best features of chia seeds is their high fibre content, in fact 80% of the carb content is in the form of fibre. In just 1 oz of chia seed, you’ll get 11g of insoluble fibre. Insoluble fibres get fermented in the gut and promote the formation of short-chain fatty acids (SCFAs), which are a main energy source for coloncytes that are critical to gastrointestinal health.
Chia seeds are also high in the good fat omega-3. They are considered the best-known source of plant-based omega-3, better than flax seed. Omega-3 is good for the heart, and also essential for healthy brain function and hormone production.
Lastly, chia seeds contain quite a bit of protein. In about 2 oz you’re getting around 8 g of protein! What’s most impressive is that chia seeds deliver all nine essential amino acids – the aminos we need to support lean muscle development.
What’s in this Chia Seed Pudding:
Need a sweet, satisfying snack or energizing breakfast? Try this Chia Seed Pudding – high in protein and omega fats. Here’s what you’ll need.
Chia Seeds – as soon as these become wet they start to expand, so be sure you place them into the container you want to present them before you add water!
Almond Milk – use unsweetened, organic almond milk, you could also use coconut milk, oat milk or even dairy milk if you prefer. Almond milk is low in calories, high in calcium and vitamin D.
Coconut Yoghurt – this plant-based yoghurt provides healthy beneficial bacterial to help balance the gut bacteria. You can also use dairy yoghurt, my favourite is Greek yoghurt that provides more protein than plant based ones.
Mixed Berries – the darker the berry, the more antioxidant power! Berries are loaded with anti-age fighting phytonutrients plus lots of fibre to help with digestion.
Banana – will provide a creamy smoothness. Bananas are also high in potassium, perfect for hydrating and deliver an electrolyte boost.
Pistachios – high in fibre, energizing B-vitamins, magnesium and iron! Not a fan of pistachios, use almonds, hazelnuts, walnuts or pecans.
How to Make This Chia Seed Pudding with Mixed Berry Smoothie:
You can use a small blender to make this magic happen. Soak Chia Seeds in almond milk and yoghurt. Take remaining ingredients and blend on high for 20 to 30 seconds until fully blended. Should have consistency of ice cream!
Mixed Berry Chia Seed Pudding
- 2 oz Chia Seeds
- 1/4 cup Almond Milk or Other Plant Milk
- 1 tbsp Coconut Yoghurt or Other Plant Yoghurt
- 1/2 cup Frozen Mixed Berries
- 1/2 medium Frozen Banana
- 1 tbsp Coconut Yoghurt
- Sliced Strawberries
- Place chia seeds into a serving cup or dish, add almond milk and yoghurt. Stir until completely soaked. Set aside in the fridge to allow seeds to absorb liquid and set.
- Blend mixed berries, banana and yoghurt in a blender or food processor until fully blended.
- Place mixed berries on top of the chia seeds. Top with sliced strawberries and a few hauled pistachios.
- Want a protein boost? Add a scoop of vanilla isolate protein to Chia Seeds when soaking. Be sure to look for protein powders that are low in sugar, do not contain fillers and are made from grass fed organic whey protein that is hormone-free!
- Chia seed pudding is flexible! You can add any combination of toppings that you like, use different nuts, dried fruits, fruits, or a different smoothie flavour too!
Until Next Time,
Be Fierce & Rule the World!